WBPF Partner Triathlon: In Any Order, Partners Alternate Movements, switch when partner is done cardio piece. AMRAP 12 Minutes: Switch when P1 finishes run P1: 400m Run P2: ME Rope Climbs 18′ until partner finishes 400m, then switch AMRAP 12 Minutes: Switch when P1 finishes 500m Row P1: 500m Row P2: Amrap 10 DB Snatch 50/35 10 Box Jumps 24/20 AMRAP 12 Minutes: Switch when P1 finishes cal on bike 25/20 Cal Bike ME Double Unders  Read more

Power Snatch 3-3-3   Then   15 Min AMRAP   10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93   Post Loads and Times to ZEN and Comments:    Read more

Deadlift: 5 sets x 1 rep @ 85%  DO NOT MAX OUT ! Weighted Dips: 5 sets x 5 (increase weight from last week)   Then…   For Time: 400m Run 10 Kb Swings, 70/53 30 Pull-ups   300m Run 20 KB Swings,70/53 20 C2B Pull-ups   200m Run 30 Kb Swings,70/53 10 BMU     The early Days Box #1Read more

TWOW: 8 rounds, alternating each round for 4 rounds of each: Rest 1 minute between each 200m Run, all out sprint 25/20 cal Assault Bike, all out sprint Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3x200m Waiter’s Carry 2×53/35lb kettlebells -3×10-15 Unbroken Bar Muscle Ups, rest as needed.  Or Accumulate 20 Bar Muscle Ups if cannot string together yet. No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODS: 3 Rounds 15 Deadlifts 225/153 50 ft HS Walk AND… 21-15-9-6-3 Thruster 135/93 C2B Pullup...Read more

Clean 1-1-1 Then…. 21-15-9 Clean (Squat) 155/103 Burpee Over Bar Cash Out: 500m Row Sprint or 30/25 Cal bike Sprint Princes Leia Maguire-Landis    Read more